This vegan red lentil soup is the perfect remedy for chilly days. Packed with wholesome vegetables—carrots, celery, potatoes, and leafy greens—it’s both nourishing and comforting. The red lentils cook to a silky texture, while potatoes add body for a satisfying bowl. It’s quick and simple to prepare, so we often make a large pot at the start of the week for easy lunches and dinners.
Why you’ll love this recipe
- Healthy & delicious: Protein-rich red lentils combine with colorful vegetables to create a tasty, filling meal.
- Cooks quickly: Ready in about 35 minutes. Red lentils are fast-cooking; to preserve that speed, the recipe adds acidic ingredients like tomatoes near the end so the lentils soften faster.
- Meal prep friendly: This soup keeps well in the fridge and freezes nicely, making it ideal for batch cooking and busy weeknights.
Ingredients (and substitutes)
This recipe uses pantry-friendly ingredients. Key components include:
- Dried red lentils: Quick to cook and an excellent source of plant-based protein.
- Fire-roasted tomatoes: Canned fire-roasted tomatoes add depth and a subtle smoky note. If unavailable, use regular canned tomatoes.
- Potatoes: Yukon Gold or other yellow potatoes work well; their thin skins mean you can leave them unpeeled. Substitute other potato varieties if preferred.
- Swiss chard: Use both stems and leaves (thinly slice the stems) or swap with kale or spinach.
- Thyme: Fresh thyme is best; if using dried, use about one-third the amount called for in fresh measurements.
- Dried cumin: Added to hot oil to bloom and release flavor before adding garlic and other aromatics.
See the recipe card below for exact ingredient amounts and full instructions.
Recipe video
About red lentils
We favor red lentils when time is limited because they soften quickly—usually around 15 minutes. Acidic ingredients can slow their softening, so this recipe waits to add tomatoes until after the lentils have cooked through.
Red lentils provide plant-based protein, iron, and folate. While lentils alone are not a complete protein, pairing them with whole grains across the day provides all essential amino acids—another reason crusty bread is a nice accompaniment to this soup.
Red lentils are versatile in soups and other recipes. If you have other creative ways to use them, they make a great addition to many dishes beyond stews and soups.
Storage and reheating tips
Refrigerating the soup
This recipe yields a large batch. Store leftovers in an airtight container in the refrigerator. The lentils and potatoes thicken the soup as it cools, so you may want to thin it with a little vegetable broth or water when reheating. Reheat gently on the stove over medium heat, covered.
Freezing the soup
The soup freezes well. If you prefer brighter greens after thawing, leave out the Swiss chard before freezing and stir it in while reheating. To freeze, cool the soup, transfer to flat freezer bags for faster thawing, and store. Thaw overnight in the refrigerator or in a cold water bath, then warm on the stove and adjust seasoning if needed.
📖 Recipe
Vegan Red Lentil Soup
Ingredients
- 4 tablespoons extra virgin olive oil, divided
- 1 lb yellow onions, diced (about 3 cups)
- 2 carrots, diced
- 2 ribs celery, diced
- 2 teaspoons ground cumin
- 4 cloves garlic, minced
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
- 1 teaspoon fine sea salt
- 5 cups vegetable broth
- 12 oz yellow potatoes, diced (about 2 cups)
- 1½ cups dry red lentils (rinsed and picked over)
- 1 (28 fl oz/796 ml) can fire-roasted diced tomatoes
- 1 bunch Swiss chard, chopped (about 10 oz/283 g)
- 1 tablespoon red wine vinegar
Instructions
- Sauté vegetables: Heat 2 tablespoons of the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook, stirring occasionally, until golden at the edges, about 8–10 minutes. Add the carrots and celery and cook for 2 minutes to soften.
- Add spices: Push the vegetables to the sides of the pot. Pour the remaining 2 tablespoons olive oil into the center, sprinkle in the cumin, and let it sizzle briefly. Add garlic, thyme, and salt, and cook, stirring frequently, until fragrant, 1–2 minutes.
- Simmer: Pour in the vegetable broth and scrape any browned bits from the bottom of the pot. Add the potatoes and red lentils and stir. Cover, raise heat to medium-high and bring to a boil. Reduce to a simmer with the lid slightly ajar and cook, stirring occasionally, until lentils and potatoes are tender, about 15 minutes.
- Finish and season: Stir in the fire-roasted tomatoes and bring back to a gentle boil. Add the Swiss chard to wilt, then remove from heat and stir in the red wine vinegar. Taste and adjust salt as needed.
Notes
- Potatoes: Yukon Golds need no peeling, but you can use red or Russet potatoes if preferred.
- Fire-roasted tomatoes: You can substitute two 14 oz cans or use crushed tomatoes. Regular canned tomatoes work if fire-roasted are unavailable.
- Swiss chard: Use stems and leaves, slicing stems thinly so they soften at the same time. Kale or spinach are suitable swaps.
- Red wine vinegar: A splash brightens flavors; lemon juice or white wine vinegar can substitute in a pinch.
- Thinning: If the soup thickens in the fridge, thin with vegetable broth or water when reheating.
- Storage: Refrigerate in an airtight container for several days or freeze. If freezing, you may prefer to add tender greens when reheating.
- Yield: Makes about 12–13 cups of soup.
Nutrition
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Carbohydrates: 51 g | Protein: 16 g | Fat: 10 g | Fiber: 19 g | Sodium: 936 mg